WOD: 22/09/2017

Warm Up/ Mobilise MetCon: For Time  2000m Row/ Ski 100 Down Up 50 Alt DB Snatch – 15/22.5 25 Handstand Push Up Time Cap: 30 Minutes

Read More »

WOD: 21/09/2017

Warm Up/ Mobilise Accessory: A: Bulgarian Split Squat Every 2 Minutes: 6 – 6 – 6 – 6 – 6/ Leg *Maintain Weight Throughout* B: EMOM: 16 Minutes 1: 9/12 Cal Assault Bike 2: 10 x Double KB Front Squat – 2x 12/20 3: 6/12 Toes To Bar 4: 10 …

Read More »

WOD: 20/09/2017

Warm Up/ Mobilise Weightlifting: A: Snatch Every 90sec: 2 – 2 – 2 – 2 – 2 – 2 – 2 *Build Weight Throughout* B: Snatch Grip Push Press Every 90sec: 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* C: Turkish Get Up EMOM: 6 Minutes …

Read More »

WOD: 19/09/2017

Warm Up/ Mobilise Strength: Clean Grip Deadlift  12 Minutes to establish a heavy single Skill: Hang Power Clean  Technique MetCon: 5 Rounds For Time  3 Deadlift – 40/60 6 Hang Power Clean – 40/60 12 Box Jump – 20/24″ 24 Double Unders Time Cap: 12 Minutes

Read More »

WOD: 18/09/2017

Warm Up/ Mobilise Core: EMOM: 8 Minutes 1: 20sec Hollow Hold + 20sec Arch Hold 2: 8 x Straight Arm Pull Down Skill: Pull Ups Kipping technique Scales/ Progressions MetCon: ‘Cindy’ AMRAP: 20 Minutes  5 Pull Up 10 Press Up 15 Air Squat

Read More »

WOD: 15/09/2017

Warm Up/ Mobilise MetCon: On a Rolling Clock 0 – 7: AMRAP Bar Touching Burpees 7 – 8: Rest 8 – 14: AMRAP Cals (Row/ AB/ Ski) 14 – 15: Rest 15 – 20: AMRAP GTOH – 40/60 20 – 21: Rest 21 – 25: AMRAP Cals 25 – 26: …

Read More »

WOD: 14/09/2017

Warm Up/ Mobilise Accessory EMOM: 20 Minutes 1: 100/150m Ski Erg 2: 1 – 2 Rope Climb (RX+ Legless Rope Climb) 3: 10/15 Cal Assault Bike 4: 6/leg DB Bulgarian Split Squat – AHAP

Read More »

WOD: 13/09/2017

Warm Up/ Mobilise Weightlifting: A: Hang Power Clean Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight throughout* B: Push Press Every 90sec: 3 – 3 – 3 – 3 – 3 @70 – 80% of 1RM Jerk C: Accessory 3 …

Read More »

WOD: 12/09/2017

Warm Up/ Mobilise Strength: Back Squat Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 – 3 (Tempo: 3XX1) *Maintain Weight* Skill: Power Snatch  Technique/ Build Weight MetCon: As Far As Possible: 10 Minutes (2,2,2,4,4,4,6,6,6 etc)  Power Snatch – 30/40 Box Jump – 20/24″ Alt Front …

Read More »

WOD: 11/09/2017

Warm Up/ Mobilise Strength: Bench Press  12 Minutes to establish an 8 Rep Max MetCon: 3 Rounds For Time  6 Bar Over Burpees 9 Toes To Bar 15 Deadlift – 70/100 21 Wall Ball – 6/9 Time Cap: 12 Minutes

Read More »